Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: Reiver

In the 30 days ending Apr 30, 2022:

activity	#	time	miles		km		+m
Running	18	10:22:03	61.91	(10:03)	99.64	(6:15)	23
Orienteering	12	7:10:03	41.46		66.72		419
Biking	3	4:10:46	63.5	(3:57)	102.19	(2:27)	300
Circuit Training	3	2:30:00
Core	6	2:10:00
Yoga	2	30:00
Kettles	1	25:00
Total	29	27:17:52	166.87		268.55		742

1:48

0:00

» now

Saturday Apr 30, 2022 #

Running warm up/down 23:28 [3] 2.7 km (8:41 / km)
shoes: NVii Sprint

Orienteering race (Italian Sprint Chp) 19:50 [4] 2.8 km (7:05 / km) +191m 5:17 / km
shoes: NVii Sprint

Techniques were working well with only one real error but fell foul of artificial blocks (marked with red X on the map). Failed to see them twice and had to backtrack. Back in contention by the last leg but missed another block on the way to the final control (should have seen this one) loosing a further 90s.
Finished 3rd behind two french runners but ahead of all the locals.

Friday Apr 29, 2022 #

Orienteering (Model Map) 23:51 [3] 3.1 km (7:42 / km) +150m 6:12 / km
shoes: Saucony Ride ISO2

In Italy for the Italian Sprint Championship.
3 sessions on the model map trying to get into the terrain.
Tiny tight alleyways with lots of steps.

Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: Saucony Ride ISO2

Orienteering (Mass start score) 24:10 [3] 2.45 km (9:52 / km) +78m 8:31 / km
shoes: Saucony Ride ISO2

More training in the terrain.
This was mad but great fun, a steeper even more intricate area with lots of covered (dark) areas where you had to come out to read the map. Went ok, picking up techniques to use.

Thursday Apr 28, 2022 #

Core (Foot exercise ) 30:00 [2]

Wednesday Apr 27, 2022 #

Running warm up/down 23:20 [3] 2.0 km (11:40 / km)
shoes: NVii Forest 2

Orienteering race (Abbotsford Sprint) 15:08 [5] 2.35 km (6:26 / km)
shoes: NVii Forest 2

Good little sprint on a new area (Unusually correct length of 12-15 min winning time). A bit sloppy loosing 1minute combined at controls 11& 12 but well beaten by Colin Williams.

Tuesday Apr 26, 2022 #

Running warm up/down 20:04 [3] 3.6 km (5:34 / km)
shoes: saucony endorphine

Running tempo (LT Racecourse ) 33:00 [4] 6.5 km (5:05 / km)
shoes: saucony endorphine

2 x 3k @ LT (4 mins)
12.59, 12.43

Monday Apr 25, 2022 #

Circuit Training (Gym at home) 50:00 [3]

Sunday Apr 24, 2022 #

Running warm up/down 20:18 [3] 3.0 km (6:46 / km)
shoes: NVii Sprint

Orienteering race (Helix & Kelpies) 23:41 [4] 4.25 km (5:34 / km)
shoes: NVii Sprint

No kites on some of the controls in a rough open area. The organiser was telling everyone on the long course but forgot to tell me! This combined with some of them being slightly out of position made the stakes quite difficult to find. Lost in excess of 1 min 30s looking for two of them thinking that they had been thrown into the undergrowth. Good training for dealing with things that go wrong.
Nice little run in a nice area and the sun was out. (Cloudy all day at home)

Saturday Apr 23, 2022 #

Running warm up/down 28:16 [3] 4.2 km (6:44 / km)
shoes: Saucony Kinvara TR2

Running race (Kelso Parkrun) 20:31 [5] 5.05 km (4:04 / km)
shoes: Saucony Kinvara TR2

Better underfoot conditions but into a headwind for the 2nd half.
Time at 5k: 20.19

Friday Apr 22, 2022 #

Biking long (Winter bike) 1:31:54 [3] 24.0 mi (3:50 / mi)

To work: 47.25
Home: 42.24
Unusual NE wind.

Thursday Apr 21, 2022 #

Running warm up/down 25:10 [3] 4.25 km (5:55 / km)
shoes: Saucony Ride ISO2

Running intervals 35:40 [5] 6.65 km (5:22 / km)
shoes: Saucony Ride ISO2

6 x 1k (2 min)
3.58, 3.50, 3.53, 3.51, 3.55, 3.54

Wednesday Apr 20, 2022 #

Core 20:00 [3]

Tuesday Apr 19, 2022 #

Circuit Training 50:00 [3]

Monday Apr 18, 2022 #

Biking (Road bike) 1:11:14 [3] 15.5 mi (4:36 / mi) +300m 4:20 / mi

Recovery bike ride with Eileen.
Round the Swire from Bowhill.’

Core 20:00 [3]

Sunday Apr 17, 2022 #

Running warm up/down 38:00 [3] 4.5 km (8:27 / km)
shoes: NVii Forest 2

Orienteering race (JK Long) 1:10:40 [5] 8.5 km (8:19 / km)
shoes: NVii Forest 2

Pwll Du:
Tough open area.
Managed to underperform again on this one.
Didn’t read the CD on 3 and was looking on top of the spur rather that at the foot. 90s lost
Was careful and had a good AP at 7 (knoll) but must have been 5m too far as missed the control, kept going to try to find it eventually coming back to the knoll and dropping into it. 4 mins lost.
Would have finished just outside the top 10 but messed up again at the 2nd last control. The feature was a re-entrant and I read the map as a spur with a shallow re-entrant on the south face. I couldn’t find this feature and ignored a control that appeared to be in the correct place.
When I returned to the same place I read the control number and it was correct. The feature was a long thin re-entrant not a spur. A further 3 mins lost.
A disappointing 18th place again.

Note

Have now underperformed at the Scottish Sprint, British Middle & Long and JK Middle & Long.
I need to analyse the errors and work out where I am going wrong.

Saturday Apr 16, 2022 #

Running warm up/down 45:37 [3] 4.0 km (11:24 / km)
shoes: NVii Forest 2

Orienteering race (JK Middle) 41:24 [4] 5.5 km (7:32 / km)
shoes: NVii Forest 2

Clydach Terrace:
Nice open area with lots of features and variable runability.
Held the pace back a bit and tried to be careful but still had a couple of silly errors. Lost 2 minutes at 7 when I went safe to the path but never found it.
Lost 2.30 at 10 rushing and trying to get away from another competitor (on a very easy short leg - no Compass - direction wrong).
More time lost running straight through a marsh when I should have used the unmapped path to the south.
18th well below where I should be.

Yoga 15:00 [1]

Friday Apr 15, 2022 #

Running warm up/down 30:00 [3] 3.0 km (10:00 / km)
shoes: NVii Sprint

Orienteering race (JK Sprint ) 15:05 [5] 2.9 mi (5:12 / mi)
shoes: NVii Sprint

Swansea Uni. 50% urban, 50% parkland.
One 20s error in the park and a bit of confusion at some last minute building work. Good enough for a bronze medal and was in contention for silver.
47s behind Quinten, 13s behind Tim.
Held the pace back a bit especially in the complex wooded area in the park.
Thanks to DonP for the advice.

C • Happy to help. 1

Orienteering (Womens Elite course) 21:34 [4]
shoes: NVii Sprint

Training run around Kirstin’s course.

Thursday Apr 14, 2022 #

Running warm up/down 10:00 [3] 1.0 km (10:00 / km)
shoes: Saucony Ride ISO2

Orienteering 5:15 [3] 0.75 mi (7:00 / mi)
shoes: Saucony Ride ISO2

A leg stretch on the way down to Wales.

Wednesday Apr 13, 2022 #

Running warm up/down 20:10 [3] 3.2 km (6:18 / km)
shoes: Saucony Perigrine

Running intervals (Croft Park ) 20:00 [4] 3.2 km (6:15 / km)
shoes: Saucony Perigrine

20 x 30s (30s)

Tuesday Apr 12, 2022 #

Core 20:00 [3]

Monday Apr 11, 2022 #

Circuit Training (Gym at home) 50:00 [3]

Sunday Apr 10, 2022 #

Orienteering (Sprint Training ) 21:41 [4] 3.6 km (6:01 / km)
shoes: Saucony Ride ISO2

Some housing schemes with Charlotte and Kirstin.

Running warm up/down 10:52 [3] 1.4 km (7:46 / km)
shoes: Saucony Ride ISO2

Orienteering (Sprint Training ) 22:41 [3] 3.35 km (6:46 / km)
shoes: Saucony Ride ISO2

Pollock Short course from Big Weekend.
Tricky, started off slow and stayed slow.

Saturday Apr 9, 2022 #

Running warm up/down 30:22 [3] 4.5 km (6:45 / km)
shoes: Saucony Perigrine

Running race (Kelso Parkrun ) 20:53 [5] 5.05 mi (4:08 / mi) +23m 4:05 / mi

Unable to get a decent time on this one for some reason.
3rd run, all within a few seconds, pretty good conditions.

Friday Apr 8, 2022 #

Biking long (Winter bike) 1:27:38 [3] 24.0 mi (3:39 / mi)

Bike to work
Down: 43.07 (Cold and icy)
Home: 44.31

Thursday Apr 7, 2022 #

Running warm up/down 19:52 [3] 3.6 km (5:31 / km)
shoes: Saucony Ride ISO2

Running tempo (LT Racecourse) 33:00 [4] 6.5 mi (5:05 / mi)
shoes: Saucony Ride ISO2

2 x 3k @LT (4 mins)
13.09, 12.59
Cold, windy & wet

Core 20:00 [3]

Wednesday Apr 6, 2022 #

Kettles 25:00 [3]

Tuesday Apr 5, 2022 #

Core 20:00 [3]

Sunday Apr 3, 2022 #

Running warm up/down 20:30 [3] 2.7 km (7:36 / km)
shoes: Saucony Ride ISO2

Orienteering 20:07 [3] 3.65 km (5:31 / km)
shoes: Saucony Ride ISO2

More sprint training with Jed in the old part of Antwerp City Centre.

Orienteering (ASOM Urban) 46:26 [3] 9.2 km (5:03 / km)
shoes: Saucony Ride ISO2

Sprint style urban race with intricate sections split by long route choice legs. Good courses as usual for this event. I was in a fight for 2nd in the competition with 3 other runners with Dirk Goosen a very good Belgium M55 out in front. All was going to plan until I caught the runner in front about half way round and couldn't drop him. I ended up trying too hard missing a gateway and getting confused dropping 1 minute into 19 and another minute out. It turns out that the runner I had caught was one of my rivals (Tim Weber from Denmark) and that if I had stuck with the plan I would have finished an easy 2nd in the competition.
Finished 5th MSV.
Lesson learned? - Who knows!

Saturday Apr 2, 2022 #

Running warm up/down (Combined 2 races) 42:00 [3] 6.0 km (7:00 / km)
shoes: NVii Sprint

Orienteering race (ASOM Sprint 1) 15:45 [5] 3.4 km (4:38 / km)
shoes: NVii Sprint

MSV course, good standard of international competition.
3rd behind 2 Belgian M55s that I have battled with in the past.

Orienteering race (ASOM Sprint 2) 18:45 [4] 4.0 km (4:41 / km)
shoes: NVii Sprint

4th but stayed in the fight for a podium which was the plan.

Note

I have been throwing away good results recently by making big mistakes on easy legs so stepped back the pace for these races to sort this out.

Friday Apr 1, 2022 #

Running warm up/down 21:00 [3] 3.0 km (7:00 / km)
shoes: NVii Sprint

Orienteering race (ASOM relay) 24:00 [4] 4.7 km (5:06 / km)
shoes: NVii Sprint

2 person night relay with Jed. 2 legs each, mass start with the Elite men (150+ all starting at the same time on baffled courses).
Finished in 61st place.

Yoga 15:00 [1]

« Earlier | Later »